Wednesday, February 20th

Power Clean 5×1+1+1 (quick drop singles) at 90% 1RM

Front Squats 4×2@90% 1RM

then,

4 Rounds for time of:

15-Calorie Row

12-Power Cleans (135/95)

9-Bar Facing Burpees

*The CrossFit Open starts this Thursday, February 21st!  Register today at: Games.CrossFit.com.   The announcement for 19.1 will take place at 8:00pm.  We’ll be throwing down each Friday night starting this Friday the 22nd from 4:30-6:30 so the workouts will be Friday’s wod each week.  Redo’s will be Saturday’s and Sunday’s after our classes.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.

Tuesday, February 19th

Skill Practice: Ring Muscle Ups & Double Unders

then,

Open WOD 15.3

14:00 AMRAP of:

7-Muscle Ups

50-Wall Balls (20/14)

100-Double Unders

Scaled WOD

50-Wall Balls (20/10)

200-Single Unders

*The CrossFit Open starts this Thursday, February 21st!  Register at: Games.CrossFit.com.   The announcement for 19.1 will take place at 8:00pm.  We’ll be throwing down each Friday night starting this Friday the 22nd from 4:30-6:30 so the workouts will be Friday’s wod each week.  Redo’s will be Saturday’s and Sunday’s after our classes.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.

Monday, February 18th

Reactive Box Jumps 4×4

Partial Deadlifts (plates raised onto 45# bumpers) 4×4 to 4RM

then,

21-Deadlifts (135/95, scaled to 35% 1RM)

300ft Shuttle Run (in 50ft increments)

15-Deadlifts (185/125, scaled to 45% 1RM)

300ft Shuttle Run

12-Deadlifts (225/155, scaled to 55% 1RM)

300ft Shuttle Run

9-Deadlifts (275/185, scaled to 65% 1RM)

300ft Shuttle Run

6-Deadlifts (315/225, scaled to 75% 1RM)

300ft Shuttle Run

3-Deadlifts (365/255, scaled to 90% 1RM)

300ft Shuttle Run

10:00 time cap.  Score=time or total reps in time cap.

*The CrossFit Open starts Thursday, February 21st!  Register at: Games.CrossFit.com.   We’ll be throwing down each Friday night starting this Friday the 22nd from 4:30-6:30 so the workouts will be Friday’s wod each week.  Redo’s will be Saturday’s and Sunday’s after our classes.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

Sunday, February 17th

Rest Day.

*The CrossFit Open starts Thursday, February 21st!  Register at: Games.CrossFit.com.   We’ll be throwing down each Friday night starting this Friday the 22nd from 4:30-6:30 so the workouts will be Friday’s wod each week.  Redo’s will be Saturday’s and Sunday’s after our classes.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

Saturday, February 16th

Warmup: Reverse Hypers 4×10 & Single Arm KB Waiters Walk 4x50ft/arm

Low Hang (just below knee) Squat Snatch 4×4@80%

then, 10:00 AMRAP of:

10-Power Snatch (75/55)

10-OH Forward Lunges (total)

50ft Bear Crawl (25ft down & back)

*The CrossFit Open starts Thursday, February 21st!  Register at: Games.CrossFit.com.   We’ll be throwing down each Friday night starting this Friday the 22nd from 4:30-6:30 so the workouts will be Friday’s wod each week.  Redo’s will be Saturday’s and Sunday’s after our classes.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

Friday, February 15th

Bench Press 4×4@80% 1RM

Band Straight Arm Pulldowns 4×10

then,

21-15-9 reps each of:

CTB Pullups

Clapping Pushups

9-15-21 reps each of:

Hang Power Cleans (115/75)

Calorie Ski Erg

for total time.

*The CrossFit Open starts February 21st!  Register at: Games.CrossFit.com.   We’ll be throwing down each Friday night from 4:30-6:30 so the workouts will be Friday’s wod.  Redo’s will be Saturday’s and Sunday’s after our classes.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

Thursday, February 14th

Happy Valentines Day!

Step Up Jumps 4×4/leg (weighted if possible)

GHR’s 4×4 (weighted if possible)

then,

3 Rounds for time of:

10-Back Squats (185/125)

15-GHD Situps

20-Calorie Assault Bike

*The CrossFit Open starts February 21st!  Register at: Games.CrossFit.com.   We’ll be throwing down each Friday night from 4:30-6:30 so the workouts will be Friday’s wod.  Redo’s will be Saturday’s and Sunday’s after our classes.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

Wednesday, February 13th

Rest Day.

*The CrossFit Open starts February 21st!  Register at: Games.CrossFit.com.   We’ll be throwing down each Friday night from 4:30-6:30 so the workouts will be Friday’s wod.  Redo’s will be Saturday’s and Sunday’s after our classes.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

Tuesday, February 12th

Push Jerk 4×4@80% 1RM

Band Face Pulls 4×10

then,

For minutes 1:00 & 2:00:

10-Push Press (95/65) *from rack

10-Ring Rows

For minutes 3:00 & 4:00

8-Push Press (115/75)

8-Ring Rows

For minutes 5:00 & 6:00

6-Push Press (135/95)

6-Ring Rows

For minutes 7:00 & 8:00

4-Push Press (155/105)

4-Ring Rows

For minutes 9:00 & 10:00

2-Push Press (175/115)

2-Ring Rows

Score = Total Push Press Reps.

 

*The CrossFit Open starts February 21st!  Register at: Games.CrossFit.com.   We’ll be throwing down each Friday night from 4:30-6:30 so the workouts will be Friday’s wod.  Redo’s will be Saturday’s and Sunday’s after our classes.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

Monday, February 11th

Hang Squat Clean 4×4@80%1RM

Clean Grip RDL’s 4×4@80%1RM clean

then,

Open wod 14.4

14:00 AMRAP of:

60 Calorie Row

50 T2B

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Ring Muscle Ups

*The CrossFit Open starts February 21st!  Register at: Games.CrossFit.com.   We’ll be throwing down each Friday night from 4:30-6:30 so the workouts will be Friday’s wod.  Redo’s will be Saturday’s and Sunday’s after our classes.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..